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Quads

Spicy Boat

Spicy Boat

A.

Sit on floor with legs long and arms by sides. Lean torso back 45 degrees and lift straight legs 45 degrees, coming to balance on tailbone, reaching arms forward so body forms a V, to start. Hold for 5 seconds.

B.

Slowly lower legs and torso to hover above floor. Hold for 5 seconds.

C.

Return to start, and rotate torso toward right. Hold for 5 seconds. Rotate toward left and hold for 5 seconds. That's 1 rep. Do 3 reps. That's 1 set. (If you need to modify, bend legs 90 degrees.)

Scissor Legs Hold

Scissor Legs Hold

A.

Lie faceup on floor with legs long and arms by sides. Lift right leg up at a 45-degree angle, and lift left leg to hover above floor. Curl torso off floor and press palms together, reaching hands to outside of right thigh. Hold for 5 seconds. Without lowering to floor, switch sides; repeat.

Half-Moon

Half-Moon

A.

Stand with feet together and arms by sides. Fold forward, then shift weight into right foot as you walk both hands forward about 1 foot. Lift left leg, place left hand on hip, and rise onto right fingertips. Rotate torso toward the right as you extend left hand up. Hold for 1 minute. Switch sides; repeat.

Donkey Kick

Donkey Kick

A.

Stand with feet together and arms by sides. Fold forward and walk hands out until body forms a narrow upside-down V (this is a shortened downward dog; heels may or may not be flat on the floor).

B.

Bend legs deeply, and roll onto the balls of your feet to start.

C.

Rock your body forward, so shoulders come over wrists, shifting weight into hands and lifting feet to come into a modified handstand (try to get hips, shoulders, and palms in a straight line) with legs bent. Hang in air as long as you can; land softly in start.

Crescent Twist

Crescent Twist

A.

Stand with feet together and arms by sides. Step right foot as far back as you can; staying on ball of foot, bend left leg 90 degrees and place hands on hips. Rotate torso toward left and extend arms out to sides at shoulder height with palms facing forward. Hold for 1 minute. Switch sides; repeat.

Part B - Rotating Lunge Switch

Part B - Rotating Lunge Switch

A.

Stand with feet hip-width apart and hold ball in both hands at chest with arms bent out to sides to start. Step right foot forward into a lunge, bending legs 90 degrees, then rotate torso toward right. Return to start. Switch sides; repeat. Continue quickly alternating sides for 30 seconds.

Spicy Boat

Spicy Boat

A.

Sit on floor with legs long and arms by sides. Lean torso back 45 degrees and lift straight legs 45 degrees, coming to balance on tailbone, reaching arms forward so body forms a V, to start. Hold for 5 seconds.

B.

Slowly lower legs and torso to hover above floor. Hold for 5 seconds.

C.

Return to start, and rotate torso toward right. Hold for 5 seconds. Rotate toward left and hold for 5 seconds. That's 1 rep. Do 3 reps. That's 1 set. (If you need to modify, bend legs 90 degrees.)

Scissor Legs Hold

Scissor Legs Hold

A.

Lie faceup on floor with legs long and arms by sides. Lift right leg up at a 45-degree angle, and lift left leg to hover above floor. Curl torso off floor and press palms together, reaching hands to outside of right thigh. Hold for 5 seconds. Without lowering to floor, switch sides; repeat.

Half-Moon

Half-Moon

A.

Stand with feet together and arms by sides. Fold forward, then shift weight into right foot as you walk both hands forward about 1 foot. Lift left leg, place left hand on hip, and rise onto right fingertips. Rotate torso toward the right as you extend left hand up. Hold for 1 minute. Switch sides; repeat.

Donkey Kick

Donkey Kick

A.

Stand with feet together and arms by sides. Fold forward and walk hands out until body forms a narrow upside-down V (this is a shortened downward dog; heels may or may not be flat on the floor).

B.

Bend legs deeply, and roll onto the balls of your feet to start.

C.

Rock your body forward, so shoulders come over wrists, shifting weight into hands and lifting feet to come into a modified handstand (try to get hips, shoulders, and palms in a straight line) with legs bent. Hang in air as long as you can; land softly in start.

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